Transcript learn more about this season by downloading the informational

RRHS Swimming
2016 - 2017
Contact Information
Email
[email protected]
• Announcements will be done via FB
& Twitter
Coaches
Coach Mo (Maureen Leech) &
Coach Koop (Candace Koop)
Welcome
• This year will be a great swim season if we all work
together.
• Swim practices will be every day for 1- 2 hours,
except on meet days.
• Practice will consist of pool and dryland exercises.
Eating Plans
• Active sports such as swimming further increase the
calorie requirement of the body. Generally, diet for
teenage girls should consist of 2200 calories, whereas
diet for teenage guys should consist of 2500 - 3000
calories. However, teens who swim at a competitive
level may have to consume as many as 4500 - 5000
calories, due to their intense workout.
• Strive to consume a 3-4:1 ratio of carbohydrates. That is,
3-4 grams of carbohydrates for every 1 gram of protein.
Eating Plans, cont.
•Consume good protein - A HBV protein is one in which
contains all of the essential amino acids that are required by
humans and will thus vastly improve muscle repair after a
workout.
•WATER – consume 16-24 ounces after a workout.
•On the next few slides you will see some suggestions of types
of foods that are good to include into your daily diet. Try to
limit your sweets and sugary snacks!
Increasing Nitrates
Nitrates which can be converted to Nitric Oxide (NO) is beneficial because it causes an increase
in blood flow & oxygen to the skeletal muscles, which increases strength and endurance.
“In simple words, NO make body functions smoothers as oxygen, nutrients and red blood cells
can reach their target tissues and cells faster.”
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Walnuts
Salmon
Shrimp
Pistachios
Dark Chocolate (raw
chocolate is best)
Honey
Organic Peanut Butter
Beets & Beet Juice
Carrots
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Garlic
Cayenne Pepper
Onions
Brown Rice
Black tea
Greens:
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Fruits:
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Kale, Spinach, Arugula, Watercress, Fennel, Leek, Celery
Strawberries, melon, cranberries, watermelon,
pomegranate, bananas, cherries, oranges
Ginseng
10 Power Foods
• Beans (Pinto, red and kidney beans pack both antioxidants
and protein, making them one of the most beneficial super
foods to promote both energy and health. Add them to
salads or rice dishes to turn them into a meal. )
• Dark Chocolate (One square of dark chocolate offers
exceptional antioxidant power. )
• Red Delicious and Granny Smith Apples (Eating one apple
per day helps your body fight against free radicals. )
• Prunes
• Pomegranate Juice (Good tasting and high in antioxidants.
Just make sure to dilute it 50:50 with water. )
10 Power Foods, Cont.
• Artichokes
• Pears
• Pecans and Walnuts (High in many different vitamins and
acids that promote high energy levels and balanced
moods. )
• Berries (Cranberries, blueberries, raspberries, blackberries
and strawberries are all rich in antioxidants. )
• Elderberries
• Russet and Sweet Potatoes (Sweet potatoes are rich with
beta carotene, which helps promote endurance. )
Eating Plans, cont.
• Breakfast
Whole grain wheat bread/toast
Bowl of cereal or Oatmeal
Cup fresh fruit
Eggs
Glass Milk
Half a cup serving of cottage cheese
Omlettes
Eating Plans, Cont.
• Lunch
Tuna/ turkey/ chicken sandwich
Large bowl of vegetable salad
Stuffed pitas
Whole grain pasta
Peanut Butter on bagels
Quinoa
Eating Plans, Cont.
• Dinner
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Grilled fish
Lean Steak
Chicken soup
Brown rice
Stir fried veggies
Eating Plans, Cont.
• Snacks
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Nuts and Seeds
Fresh fruit/ fruit salad
Fruit juice
Crackers
Granola bar
Low fat, dark chocolate
Backstroke - exercises
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Stroke drill (from USA Swimming):
– Tilt your head into proper backstroke position and place a plastic cup on your head.
– Begin kicking – arms down hand above your head
– Keep kicks tight and consistent while maintaining a stable cup on your forehead.
* Additional exercises are found on the links slide.
• One additional thought:
…become really good friends with your roller.
Backstroke Links
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Stroke: https://www.youtube.com/watch/?v=89HxafulzyI
Breathing: https://www.youtube.com/watch?v=59Z5jmy2wzI
Kick: https://www.youtube.com/watch?v=TvCvdIQLbaA
Body Position: https://www.youtube.com/watch?v=_R0mQCcxqw4
Turn: http://swim.isport.com/swimming-guides/how-to-do-a-backstroke-flipturn
• Turn Technique: https://www.youtube.com/watch?v=A64l62AIVOM
Breaststroke - Exercises
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Since your whole body is used, you need to be flexible.
– Stretch daily and work on being more flexible
– Stretch your hip flexors daily – Flexible ankles and hips are a must
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Complete daily ankle exercises – pointing your toes and rotating your ankles as if you are drawing circles or write
the alphabet with your foot.
Lunges increase the mobility of hip flexors
Core exercises – your core needs to be strong
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Crunches , and planks can help strengthen your core
• Hip adductions with a band
• External Rotation of the shoulder with bands
One additional thought…become really good friends with your roller.
Breaststroke Video Links
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Stroke: https://www.youtube.com/watch?v=mFFxTuaMpDQ
Breathing: https://www.youtube.com/watch?v=RBs2sPifsq8
Kick: https://www.youtube.com/watch?v=BJj9z4n0STk
Body Position: https://www.youtube.com/watch?v=3aofS2pF6A0
Turn Technique: https://www.youtube.com/watch?v=JHM7lnPbL5Y
Flexibility exercises: https://www.youtube.com/watch?v=9c9ZrBRPidk
Butterfly - Exercises
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To improve your power in your legs:
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Butterfly uses whole body – the strength of your core is a necessity.
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Crunches and twists will improve your core
Since your whole body is used, you need to be flexible.
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Plyometric Squats and two footed jumping will improve your power in your quads and hamstrings
Stretch daily and work on being more flexible
Static Wall Stretches to increase flexibility in the shoulders
All these exercises should be done without the use of weights. Adding bulky muscles will
slow you down in the water.
• One additional thought
…become really good friends with your roller.
Butterfly Links
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https://www.youtube.com/watch?v=oUnW1CCcJ0k
Kick: https://www.youtube.com/watch?v=ebMfr7n65_c
Breathing: https://www.youtube.com/watch?v=mSRQrZAxCUA
Body Position in the water: https://www.youtube.com/watch?v=GMPCgz48NOc
Stroke: https://www.youtube.com/watch?v=UffZn_-lU54
Turns: https://www.youtube.com/watch?v=aPIzCpGelJc
Flexibility of the shoulders: https://www.youtube.com/watch?v=HkVDym9r4as
Dolphin Kick: https://www.youtube.com/watch?v=D9b6LNBbHL0
Freestyle - Exercises
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Since your whole body is used, you need to be
flexible.
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Stretch daily and work on being more flexible
Stretch your hip flexors daily Flexible ankles and hips are a must
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Core exercises – your core needs to be strong
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Complete daily ankle exercises – pointing your toes and
rotating your ankles as if you are drawing circles or write
the alphabet with your foot.
Crunches and planks can help strengthen your core
All these exercises should be done without the use of
weights. Adding bulky muscles will slow you down in
the water.
One additional thought…become really good friends
with your roller.
IM and Relay - Exercises
IM and relays combine all strokes so the whole body is utilized during this portion of
swim. Therefore you must tone your whole body.
-Using resistance bands is the best place to start – They are inexpensive, travel well
and simple to do anywhere.
•Curls for Biceps
•Pulls for internal rotation
•Pulls for external rotation
•Flaps for Lateral and Deltoid Muscles (which are key for Backstrokers and Fliers)
•Outward pulls for Lateral and Traps
•Upward extensions for Triceps
For the “How To” of the above exercises see this link:
•http://swim.isport.com/swimming-guides/resistance-band-exercises-for-swimming
Dryland workouts
Dryland workouts supplement your pool workout, we will do both this year. These
are some that you can do at home or after a swim workout on non practice days.
Additional Links
Why you should go to practice : https://swimswam.com/go-practicetoday/
Warm Down is just as important as a warm up:
https://swimswam.com/go-practice-today/
You are encouraged to keep a Swim Log Book; a look at why log books
are needed: http://www.yourswimlog.com/how-caeleb-dressel-useda-logbook-to-become-the-fastest-man-ever-over-50-yards/